Work, household chores, errands, playtime, dinner, laundry—with so many things to do and not many hours in the day, finding time to exercise is difficult. To help you fit in the physical activity your body craves, we’ve rounded up some simple, quick workout routines you can fit into your daily schedule. With these fast exercise ideas, you’ll be able to stay moving even when you don’t have time to hit the gym.
“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” –John C. Maxwell
Wake up and warm up with this in-bed exercise! Lie on your back and lift your legs about 6 inches off the bed. Keep your abs tights, back flat, feet together, arms to your sides, and knees straight as you use your feet to draw small circles in the air without touching the bed. Do 20 circles clockwise and 20 circles counterclockwise.
Brush up on your calf raises while you brush your teeth! Start flat-footed and raise to your toes until you get a tight flex. Do 3 sets of 20 reps.
If you have a desk job, it’s important to get up and move at least every 2 hours. Do some standing stretches for your arms, neck, back, and legs; squat a few times; or walk around your floor or building. The movement helps your body and helps you clear your head and stay productive!
Stuck in 5 o’clock traffic? Turn up the radio and move to the beat. You’ll burn some extra calories and make the wait a little more fun. For an extra boost, add some ab, glute, or thigh flexing. Just make sure you keep an eye on the road and remember safety first!
Start by sitting up straight. Squeeze your glute muscles and pulse 50 times. Rest for 5 seconds and repeat until you feel a good burn. Take your desk workout a step further and work your thighs too! Place your feet on the floor with your legs together. Press your knees in so you feel your inner thighs working. Pulse 50 times and repeat as desired.
Make exercise fun for the kids! If you have a baby, hold a plank position on your hands for 30 seconds while your hover over him or her. Lower into a pushup and kiss your baby on the forehead. Come up and repeat as many times as you can. Give your legs some attention by doing wall sits as you read your children a book or review their homework.
Burn calories while you clean the carpet. Push the vacuum only as far as your arm extends and return it to your body without moving your feet. Switch arms every 5 minutes. This quick push-pull motion targets your arm muscles and burns up to 100 calories in 30 minutes! The heavier your vacuum, the more strengthening this exercise is. Use the same method of mopping and sweeping—you’ll burn up to 100 calories in 30 minutes while mopping and 100 calories in 45 minutes while sweeping. Burn a few extra calories and clean the baseboards too!
Take advantage of your downtime during dinner! Do some push-ups against the counter while the vegetables cook or jumping jacks while you wait for the water to boil. Do 3 sets of 20 reps of one or both exercises.
There’s nothing wrong with sticking to the classics, and a walk around the block is fun for the whole family. Take your kids, spouse, or dog for a 10-minute walk around the neighborhood. This is a great after-dinner activity to beat a post-meal crash. Plus, you can spend time with your family and stay moving.
Unwind after a long day with a few calming or rejuvenating yoga poses. Pair your practice with your favorite essential oils such as Frankincense, Lavender, or Stress Away™. Try some of our simple, sweat-free yoga poses to get started!
Remember to hydrate all day to make your moves most effective and keep your body healthy. Add Vitality™ oils to give your water an extra splash of flavor!
What exercise tips help you feel the burn throughout the day? Share your suggestions below for a chance to win 15ml Frankincense, 15ml Stress Away, 15ml Lavender, and Pure Protein Complete Vanilla Spice (valued at $252.30).
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I do simple exercises when I play with my kids on the floor. Push ups, planks, leg lifts, squats, etc. My 4 year old thinks its hilarious and loves to join in and if I hold my 11 month old during some of the exercises it's extra calories burned! I also try to get up and go for a brisk 10 minute walk a few times throughout the day. This is way easier for me to achieve than finding an extra hour in my day!
I feel the burn by grabbing a quick workout at the gym doing circuit training. First I add lemon vitality to my water, rub some fitness on my wrists and finally I mix up some pure protein!
I've found reaching up in my cabinets when I'm in my kitchen cooking and doing a few up and down toe/foot raises usually gives me a little warmth ! I feel a good stretch in my arms and in my legs! Love the new "Cool Azul" to relax and calm those under used muscles!
Simple things like park further away to get extra steps in. Make more trips up and down the stairs at home. I run, but if you are walking swing your arms and put arm movement into exercises for more calorie burn.
Take the stairs instead of the elevator at work & park as far from the store entrance as possible to get in a few more steps.
Doing squats in front of the sink while I wash dishes or brush my teeth, or walking in place during those times or when I'm folding laundry.
I enjoy Just Dance workout on PlayStation. I'm in my home and no-one can see me, lol! I love all the above-mentioned pointers as well!
I love these ideas. I have just recently (July 2016) started a new healthy life. I have quite a bit of weight to loose but I know it is possible if I stop making excuses and put my health first. I use PanAway on my knee to give it a soothing and pain reducing massage after workouts; sometimes even before if necessary. I love Young Living and this company and the products completely align with my healthy lifestyle changes I am making. With your products I know I can make the progress and get the results I desire. Great article!
I use exercise bands while sitting at my desk. Ever so often I will stand up and do windmills with my arms wonderful gets the heart rate up too.
Balance is tree pose while cooking